MONDAY 15 APRIL 2019
MON 15
BACK SQUAT
5-5-5
21 SNATCH
3 ROPE CLIMB
15 SNATCH
2 ROPE CLIMB
9 SNATCH
1 ROPE CLIMB
TUESDAY 16 APRIL 2019
TUE 16
DEADLIFT 5-5-5
3 MIN AMRAP
3 POWE CLEAN
6 TTB
9 ALT LUNGE
1 MIN REST
REPEAT 5 TIMES
WEDNESDAY 17 APRIL 2019
WED 17
FRONT SQUAT
5-5-5
FOR TIME
50 DU
10 PULL UP
10 PRESS
50 DU
15 PULL UP
15 PUSH PRESS
50 DU
20 PULL UP
20 PUSH JERK
THURSDAY 18 APRIL 2019
THU 18 OPEN GYM AEROBIC CAPACITY 250M ROW 1:30 REST 500M ROW 3:00 REST 750M ROW 4:30 REST 500M ROW 3:00 REST 250M ROW (AIM TO KEEP SAME SPLIT TIME THROUGHOUT) ENDURANCE TRAINING ‘DEATH BY SLED PUSH’ MIN 1-10M MIN 2-20M MIN 3-30M (CONTINUE UNTIL YOU CANT MAKE THE DISTANCE WITHIN THE MINUTE AND TURN…
FRIDAY 19 APRIL 2019
FRI 19
PRESS
5-5-5
‘PALMER’
800M RUN
5 ROUNDS
10 PULL UP
20 DOWN UPS 30 SQUAT
SATURDAY 20 APRIL 2019
SAT 20
TEAM WOD
20 RFT
10/7 CAL BIKE AAB
15 WALLBALL
10 PRESS UP
SUNDAY 21 APRIL 2019
SUN 21
OPEN GYM
1200-1400
